As someone who used to suck at the plank, here's what worked for me: Start at 1 minute, and add 2 seconds every day. Doing the math, that's a 1-minute increase every month. Pretty rapid, right? I used to think the plank was the most intimidating exercise, but now I think it's the easiest to progress in. In the beginning, I couldn't go 15 seconds without shaking and collapsed after 1.40. At this point, I can knock out over 5 minutes at the end of a workout like it's nothing.

A tip that made me instantly go from a 1:50 plank to 3:30 is to SHIFT your weight PERIODICALLY (when you get tired) from leaning into your hamstrings more (as shown in the video) to leaning a bit more into your arms. Alternating between the two muscle groups won’t get you gig’d plus 1) releases tension and strain from any one dominant muscle group that’s getting fatigued and 2) distracts your mind which, for me, was an important factor.

I am 64 and actually held a plank for much longer. I went from forearm plank, to high plank, to an extended plank and back. I think I managed 15 or 16 minutes. I uploaded my effort on my KZfaq channel. I love the plank. Thanks for this video.

I’m ex-Army (11B) and I did my very first plank- with good form the entire time- about a year ago. I lasted for 3min 20sec. It was tough, mostly at the end for me… I think all of my vigorous rower workouts paid off (legs, core, arms and all of that). Anyway, great job on the plank soldier… thanks for the video! 🇺🇸🇺🇸

Great video. cant wait to join the army I leave for basic training June 3rd 2024

Hey man I want to thank you for these videos. I ship out for OSUT on the 30th and your videos have helped me get in shape

Just banged this out first attempt. I’m madly out of shape, especially for being naturally skinny and lower body fat (genetics). Just goes to show how important good form is. Really struggled towards the end but kept it up. Now that I motivated myself, time to train to get in way better physical shape. Joining up soon with a Ranger contract so I’ll need to hit it hard to meet their higher standards as well. If I can do this, anyone else can bang out these standards.

I realize I'm not your target audience. But do HIIT training religiously 5- 6 a week. I am overweight and nearly 50 years old. I am female. I used to be in the army and there is a part of me that wishes she could go back to her 21 year old self and do the Basic Training PT test with her old numbers which were pretty spectacular (63 pushups and 72 situps in 2 minutes each) However, at the end of a 45 minute intense class we are required to do a 3 minute plank and I am proud to say that I can hold every last second of that plank. I think I can do the full 3:30 if I were to ask a trainer to time me separately. Recently I discovered your channel as I was doing KZfaq searches for weighted walking tips which I decided to add to my daily routine for some amount or another depending on the day. I have been watching many of your videos and have gotten lots of great advice. Thank you. I have learned a lot. I watched your ten minute weighted vest routine (I'm only at 14 pounds at this point) and will be doing it after work tomorrow. Leg day at the gym will happen before work. Thank you again for all your great videos and advice. I hope you don't mind me picking and choosing what seems like the next doable thing as I embark on my weight loss and strength training journey.

Title reads as "Max the 2 mile" for me

Just got my first 600 yesterday. SPT is no longer an issue.

Been watching your videos for years when I was a cadet. I graduate ABOLC next week. Keep it up love the stuff.

I used your techniques with some of my own added sugar, spice, and everything nice to max my Plank. Plank Workout: Max (3m 30sec) 3 min 2 min 1 min w/ weight Side planks w/ weight KB Suitcase walks KB windmills Flutter kicks Mountain climbers Plank walkouts

Yea and keep breathing slow as long as possible, it's normal to go faster eventually. I keep a stopwatch timer but don't look at it until several minutes have gone by (it's too distracting), instead I count how many breathing cycles I've persisted, trying to get even 5 more of those when you're close to your limit can get you another 15-20+ seconds on top. And when you feel that sensation of your nervous system pulsing throughout your entire body, that's when you know you've done quite some effort this round 😊.

I max this every time but I still watched to make sure I can keep maxing it.

Great tips Gritty Soldier. Your tips have helped improve my time!

Great advice I hit the max barely it’s not easy after all the other events.

Wrong title sir, still not stopping us from being high speed and getting after it

Non-plank question: I'd love to see a video about post-RS recovery. What do you believe is the right approach to nutrition, exercise, sleep, and even emotional recovery? I'm asking because (insert the usual caveats here) my son will hopefully graduate from RS (RC 5-24) next Friday and we want to do everything we can to support his recovery. Any advice in the meantime will be helpful! Love your content and continued focus on helping people surpass their self-imposed limits.

Give us the knee tuck back!

Do you plan on releasing a max deadlift and or a max Sprint-Drag-Carry video? I appreciate the other ACFT videos, especially since I did not hit my standard of achieving 90 points on the plank…I am looking forward to my next test and achieving my standard. Thank you for what you do.

Can you go over what to eat the day prior the ACFT? Or what to eat during or right before

Thanks 🙏🏼

For us marines it’s 3:45 and I’ve always maxed it but always hate it 😂😂definitely mental

Hey I’m enlisting in army infantry and just wanted to know if you have any marksmanship tips I always watch your fitness and bought the ranger fitness course just to be prepared! Just wanted to know if you had marksmanship tips I want to be the best I can be!

Just pull out your phone and watch some family guy. 3:40 comes by quick

Planking for time is no sweat. Biggest problem is boredom. And I’m 82.

Glad the army “permits” people to have natural body movements like shaking. How dare they not have robots

Do the SDC next. I am 10 seconds off the max(I am 21).

For me my main issue is my forearms. After 1 minute they begin to tire out. Nonetheless I am still able to max this event not with ease though.

The plank is worse than running and I HATE running. Just let me go back to knocking out 20 knee tucks

Same

Sir, you mistitled the video, this says Max the two mile

Tell us all they ask you to do in acft and fitness test

Hey I can only do 1:30 min plank and that too before workout how can I improve it?

What's the name of the first alternate exercise? My Artillery ears heard Bow hold or Pole Hold 😂

How often would you recommend implementing these exercises?

Awesome vid, thank you. But wrong title 😂

Hey gritty change the title!! but fire video!

... Institute